I-Inulin: iyini, yenzelwe ini nokudla okuqukethe

-Delile

• Yenzelwe ini
• Uhlu lokudla okunothile nge-inulin
• Ungasithatha kanjani isengezo se-inulin
• Imiphumela emibi engaba khona
• Izimo

I-Inulin wuhlobo lwefayibha engenakunyakaziswa encibilikayo, yesigaba se-fructan, esikhona kokunye ukudla okufana no-anyanisi, igalikhi, i-burdock, i-chicory noma ukolweni, isibonelo.

Lolu hlobo lwe-polysaccharide lubhekwa njenge-prebiotic, ngoba lunikeza izinzuzo eziningana zezempilo, njengokukhulisa ukumuncwa kwamaminerali emathunjini, ikakhulukazi i-calcium, i-magnesium ne-iron, nokulawula ukusebenza kwamathumbu, kuthuthukisa ukuqunjelwa.

Ngaphezu kokuba khona ekudleni, i-inulin ingatholakala futhi njengesengezo sokudla okunempilo ngendlela yokwenziwa kwama-prebiotic, angathengwa emakhemisi noma ezitolo zokudla zezempilo, futhi kubalulekile ukuwenza ngaphansi kokuqondiswa uchwepheshe wezempilo.

Yenzelwe ini

Ukusetshenziswa kwe-inulin njalo kungaqinisekisa izinzuzo eziningana zezempilo futhi, ngakho-ke, kusebenza ku:

• Vimbela ukuqunjelwa, ngoba i-inulin iyintambo encibilikayo engagayeki emathunjini, ethanda ukwanda kwevolumu kanye nokwenza ngcono ukungaguquguquki kwezitulo, nokwanda kokuya endlini yangasese;
• Ukugcina izitshalo zebhaktheriya ezinempilo, ngenxa yokuthi i-fiber encibilikayo ayigayeki, isebenza njengokudla kwamagciwane amahle emathunjini nokusiza ekugcineni ibhalansi ye-microbiota yamathumbu, ngakho-ke ibhekwa njenge-prebiotic;
• Yehlisa amazinga we-triglyceride ne-cholesterol, njengoba i-inulin ithonya imetabolism yamafutha, inciphisa ukukhiqizwa kwayo kwegazi. Ngaphezu kwalokho, njengoba kuyintambo encibilikayo, ibambezela ukumunca amafutha emathunjini, kuvimbele ukukhula kwesifo senhliziyo;
• Vimbela umdlavuza wamathumbu, kungenxa yokuthi i-inulin iyakwazi ukwehla futhi ilawule ukukhula kwamagciwane egciwane emathunjini, kunciphise inani lobuthi obukhiqizwayo nesikhathi lapho zihlala zixhumana namathumbu, kuqinisekiswe ukuthi izilonda zamathumbu ezikhona kukholoni aziguquki kokubi;
• Vimbela futhi welaphe i-osteoporosis, ngoba kusiza ukumuncwa kwe-calcium yi-mucosa yamathumbu, kukhulisa ukutholakala kwaleli mineral okusetjenziselwa ukukhulisa ukuqina kwamathambo. Ngaphezu kwalokho, ama-inulin supplements asiza ukwelulama ekuqhekekeni ikakhulukazi kubantu abanezinkinga ezinkulu zamathambo;
• Thuthukisa amasosha omzimba, ngoba kuthanda ukuthuthukiswa kwama-microorganism asiza ukuqinisa izivimbeli mzimba futhi kuvimbele ukwenzeka kaningi kwemikhuhlane nemikhuhlane;
• Ukulawula amazinga kashukela egazini, ngoba kubambezela ukumuncwa koshukela ezingeni lamathumbu futhi, ngakho-ke, kuyindlela enhle kakhulu kubantu abanesifo sikashukela;
• Vimbela ukuvela kwezifo zesisu, njenge-diverticulitis, i-ulcerative colitis, i-irritable bowel syndrome kanye nesifo sikaCrohn, njengoba silawula ukusebenza kwamathumbu, sigcina ibhalansi yezimbali zebhaktheriya futhi senza umsebenzi olwa nokuvuvukala;
• Thanda ukulahleka kwesisindongoba ithuthukisa umuzwa wokusutha futhi inciphisa ukudla. Olunye ucwaningo lukhombisa ukuthi lokhu kungaba ngenxa yethonya lale fiber kuzimbali zebhaktheriya, ezikhiqiza ezinye izinto ezivumela ukulawulwa kwamahomoni ahlobene nomuzwa wokusutha, njenge-ghrelin ne-GLP-1.

Ngaphezu kwalokho, lapho i-flora yebhaktheriya iphilile, ikhiqiza izinhlanganisela ezinjenge-short-chain fatty acids, ezinye izifundo ezikhomba ukuthi zingaba nezinzuzo ekuvimbeleni i-Alzheimer's, dementia, depression, phakathi kwabanye. Lobu budlelwane obuphakathi kwe-microbiota yamathumbu nobuchopho njengamanje busacutshungulwa kakhulu, ngoba kunobufakazi obengeziwe futhi obengeziwe obukhombisa ukuthi kunobudlelwano obuseduze phakathi kwamathumbu nobuchopho.

I-Inulin nayo iyasetshenziswa embonini yokudla ukwenza ushukela ubuyise ingxenye yawo, inikeze ukuthungwa ekudleni, ithuthukise ukunambitheka futhi inikeze izakhiwo ze-prebiotic.

Uhlu lokudla okunothile nge-inulin

Okunye ukudla okunothile nge-inulin, okune-fructans noma i-fructooligosaccharides ekwakhiweni kwayo, kufaka:

Kodwa-ke, ukuze kuqinisekiswe zonke izinzuzo zemicu yamathumbu enempilo namabhaktheriya, ngaphezu kokusetshenziswa kwe-inulin kanye neminye imicu enezakhiwo ze-prebiotic, kubalulekile ukufaka ama-probiotic afana ne-yogurt, ngoba lokhu kwenza izitshalo zebhaktheriya zihlale ziphilile. Yazi okunye ukudla kwama-probiotic.

Ungasithatha kanjani isengezo se-inulin

Ukwengezwa kwe-inulin kungadliwa ngendlela yempushana noma ama-capsule, futhi kungadliwa kanye nama-probiotic. Lezi zithasiselo zingathengwa kwamanye ama-pharmacy, ezitolo zokudla zezempilo noma ezitolo eziku-inthanethi.

Ukuyidla ngohlobo lwempuphu, kuvame ukuthi kunconywe ukusebenzisa isipuni esingu-1 esingajulile sesengezo izikhathi ezi-1 ukuya kwezi-3 ngosuku, ongangeza kuso isiphuzo, iyogathi noma isidlo. Kunconywa ukuqala ngomthamo omncane, okuyi-1 ithisipuni, futhi ukhuphuke kancane kancane ukugwema noma yikuphi ukungahambi kahle kwamathumbu.

Kubalulekile ukubonisana nochwepheshe wezempilo ukuthola ukuthi uthini umthamo onconyiwe, ngoba ungahluka ngokwenhloso yokusebenzisa isengezo.

Imiphumela emibi engaba khona

Ukusetshenziswa kwe-inulin kuvame ukubekezelelwa kahle, kepha kungavuna ukwanda kwamagesi emathumbu nokuqunjelwa kubantu abazwelayo, ikakhulukazi lapho kudliwa amanani amakhulu, nakubantu abane-bowel syndrome ecasulayo. Ezimweni ezingavamile, kungadala nohudo nobuhlungu besisu.

Izimo

Ukusetshenziswa kwe-inulin ngokudla kuphephile kwabesifazane abakhulelwe, abesifazane abancelisayo nezingane, kodwa-ke uma kudliwe kufomu lokwengeza kubalulekile ukubonisana nodokotela ngaphambi kokuqala ukusetshenziswa kwayo.